The fat on the outer thigh is called "saddle bag meat", which is a fatal point of leg obesity. If there is too much fat on the outer thighs, the proportion of the waist and legs will be imbalanced, and the body will gradually become pear-shaped. Losing the fat on the outer thighs is equivalent to saving the entire figure. Let’s teach you how to get rid of the fat on the outer thighs.

Action 1: Wall-holding stretching method

1. Hold the wall with both hands, gently open your legs, push and slowly push up, so that the ankles and soles of the feet are at 90 degrees.

2. At this time, the buttocks and outer thighs are in a state of exertion. Do about 20 times each on the left and right legs.

Action 2: Step up

1. Find a step board or bench, lay flat on the ground in front of your legs, and bend your knees at an angle of 90 degrees or more. Put your right foot on the pedal first, then your left foot. Make sure your feet are completely on the bench.

2. Put your right foot down first, then your left foot, and return both feet to the ground, that is, return to the starting position. Repeat 20 times. Step on with your left foot first and repeat 20 times.

Action 3: Knee-bent side lunge

1. Holding a 5-10 pound dumbbell in your right hand, lunge to the left, keeping the hand holding the dumbbell close to your left ankle. Lower your body as much as possible, point your toes forward, and do not bend your right knee more than 90 degrees.

2. Push the ground gently with your right foot, move your left foot quickly back to form a lunge, lift the dumbbells above your head, keep your body tight, and keep both feet forward.

3. Switch from knee bends to side lunges and repeat the above actions 15 times. Then switch sides and do 3 groups at a time.

Action 4: Bend the leg and abduct

1. Hold the support upright, raise the moving leg and abduct, and alternate single-leg movements.

2. Keep the body and supporting leg upright, straighten the waist and abdomen and tighten the buttocks. The thigh of the moving leg is parallel to the ground, the calf is perpendicular to the ground, and abducted until the outer thigh muscles and buttock muscles are tight.

Action 5: Advanced version of side leg lift

1. The left hand is supported on the ground and is perpendicular to the ground. The left leg is in a vertical kneeling position with the ground, and the right leg is starting The position is diagonally placed on the side.

2. Lift the right leg as much as possible until it is parallel to the ground, so that the leg, hip, and waist are in a straight line.